A busy work life, financial uncertainty and the pressure of maintaining multiple relationships are all triggers which are taking our stress levels to new heights. Mental health is the most talked about topic these days and high stress level is one of the major causes for declining mental health. High levels of stress have a negative impact on physical health as well with high blood pressure, irritability and weight gain to name a few.
The root cause of this problem is a hormone called cortisol, which is also known as stress hormone. In this blog, we will understand the relationship between cortisol and stress, what are the effects of cortisol on the body and how to control cortisol levels
What is Cortisol Hormone?
Cortisol is a steroid hormone produced by adrenal gland and controlled by the hypothalamus-pituitary-adrenal axis which is basically a communication system between hypothalamus, pituitary gland and adrenal gland.
Cortisol is responsible for ‘flight or fight’ response of our body a survival mechanism that has evolved to help humans react swiftly to threats. However, as the number of stress triggers in our lives are rising so are the cortisol levels and high levels of cortisol leading to a cascade of health issues.
What is the Relationship Between Cortisol and Stress?
Cortisol’s primary function during stress is to mobalise the energy by increasing sugar levels in the blood and enhancing the brain’s use of glucose. While acute cortisol release can be beneficial in managing short-term stress, chronic elevation due to persistent stressors can have deleterious effects on the body.
Effects of Cortisol on the Body
1. High Blood Pressure
Cortisol plays a major role in maintaining cardiovascular health by influencing blood vessel tone and fluid balance. Chronic level of cortisol leads to hypertension. One study found that patients with Cushing’s syndrome, a condition characterized by excessive cortisol production, often develop hypertension. This study highlights the direct correlation between elevated cortisol levels and high blood pressure.
2. Weight Gain
Cortisol influences metabolism by promoting gluconeogenesis, a process of making glucose from its own breakdown or breakdown of fats and lipids. High cortisol levels increase appetite and promote the accumulation of visceral fats which can lead to obesity. Fat deposition can also lead to metabolic diseases like type-2 diabetes.
Research demonstrated that women with higher cortisol responses to stress tend to have greater abdominal fat. This study underscores the link between stress-induced cortisol secretion and fat distribution (1).
3. Anxiety and Depression
Cortisol has profound effects on the brain, particularly on the limbic system, which is responsible for regulating emotions. Chronic cortisol elevation can contribute to mental health issues, including anxiety and depression. Cortisol affects neurotransmitter systems, particularly serotonin and dopamine, which are critical for mood regulation. Prolonged exposure to high cortisol levels can lead to structural changes in the brain.
A recent study found that participants with depression had high cholesterol levels highlighting how chronic stress and elevated cortisol can alter brain function, contributing to anxiety and depression (2).
4. Chronic Fatigue
Persistent high cortisol levels can lead to a state of chronic fatigue, characterised by a constant sense of exhaustion and lack of energy. Cortisol can affect energy metabolism by breaking down body tissues for energy, which can deplete energy reserves and cause fatigue.
One scientific study found the role of cortisol in Chronic Fatigue Syndrome (CFS) and found abnormal cortisol patterns in individuals with CFS, suggesting a link between cortisol dysregulation and chronic fatigue (3).
5. Poor Sleep Quality
Cortisol levels peak in the morning and decline throughout the day. Chronic stress can disrupt this pattern, leading to elevated nighttime cortisol levels and sleep disturbances. Elevated cortisol at night can interfere with sleep onset and maintenance, leading to insomnia. It can also reduce the amount of deep sleep, which is crucial for physical recovery and mental health.
A study found that people with insomnia often have higher evening cortisol levels, which correlate with the severity of sleep disturbances (4).
6. Impacts Immune Function
Cortisol inhibits the production of pro-inflammatory cytokines and suppresses the activity of immune cells. This suppression can lead to increased susceptibility to infections and slower healing processes.
One study found that individuals under chronic stress with elevated cortisol levels are more susceptible to the common cold (5).
Conclusion
Cortisol, while essential for the acute stress response, can have extensive and detrimental effects on the body when chronically elevated. From high blood pressure and weight gain to anxiety, fatigue, poor sleep, and impaired immune function, the impacts of prolonged cortisol exposure underscore the importance of stress management in maintaining overall health. Understanding these effects through scientific studies provides a robust framework for developing strategies to mitigate the adverse consequences of chronic stress.
FAQs
1. How does cortisol affect stress?
Cortisol is a hormone that helps to regulate the body’s response to stress. Cortisol helps body to stay on high alert by increasing heart rate and blood pressure.
2. What are the symptoms of high cortisol levels?
Symptoms of high cortisol include
- Weight gain
- Skin changes
- Mood Swings
- Muscle weakness
3. How do I reduce cortisol?
You can reduce your cortisol levels by following certain steps
- Eat healthy diet with fruits and vegetables
- Adequate Sleep
- Identifying your stress trigger
- Meditation
- Taking a magnesium supplement
4. What increases cortisol levels?
- Processed foods with saturated fats and sugars
- Certain medications
- Health conditions like depression, panic disorder and malnutrition
5. Is cortisol good or bad?
Cortisol is an essential hormone which regulates the body’s response to stress. However, cortisol imbalance can lead to high levels of cortisol in your body which can have harmful effects both physically and psychologically.
6. What 4 foods raise cortisol?
Foods that raises cortisol are
- Processed foods
- High sugar foods
- Alcohol
- Caffeine
